Free Weight Leg Alternatives to Leg Extensions and Leg Curls

Q: I hear that machine leg extensions and curls aren't the best for sport training; what would some free
weights alternatives be?

A: The leg extension machine (which targets the quadriceps) and leg curl machine (which targets the
hamstrings) are both popular pieces of equipment at nearly any gym because they are fairly easy to learn how to use and isolate the large
muscles in the front and back of the thighs. However, because you are seated or prone (lying on your stomach) these machines do not have
as much direct carry-over into three-dimensional sport as you might want as an athlete. The free weight alternatives we prefer are
abundant, but we'll share two to replace each. Instead of leg extensions, try the Reverse Step up (left; for description see our
Knee Test page), which hits the quadriceps muscles (particularly the vastus medialis obliquus, or VMO)
or any variations on a lunge (here, a version we like which is described elsewhere as a 1-legged squat
pictured right) which will also give you a really good hip flexor stretch.

To replace the leg curl machine, by far our favorite exercises are the Glute-Ham-Gastroc performed on a special
bench (not available in most gyms, so not illustrated) or the stiff-legged deadlift, pictured below.

Barbell Stiff-Legged Deadlift

To perform this exercise properly, you need to be sure to keep your back flat, legs bent about 15-20 degrees to
keep the IT band and hamstrings contracting simultaneously (you want to avoid pulling a hamstring at all costs, as they take
forever to heal!) Keep chest pressing forward, head and neck neutral, arms directly under shoulders. As you slowly lower
forward, you should feel the work primarily in your hamstrings, not the lower back. Do this sideways in a mirror to watch
the lower back -- as soon as you start to round, you've gone too far. Exhale on the way up. Perform 3-4 sets of 6-8
repetitions, as the large hamstring muscles are fast-twitch and can handle a substantial amount of weight. HOWEVER, when
first learning this exercise, stick to a light weight until you're comfortable with the form.